By Milda Urban, Summersalt Yoga founder

As many yoga practitioners know – the final gift of one’s yoga and life’s journey is bliss (also known as Samadhi, moksha, enlightenment).

It is important to note that when I say yoga journey I do not mean only the physical asana practice, but the all-encompassing yoga practice.

And this yoga (and life!) journey is not always easy – anyone can attest to that. There are many micro and macro issues coming up, we get distracted, disengaged, demotivated or sometimes might feel as if things are just not moving forward. We find many excuses, distractions, and reasons to pause or stop the journey altogether.

We’re not the only ones and these obstacles have existed since the beginning of the yoga practice altogether. In Yoga Sutras Pantajali has identified 5 main obstacles to yoga (the spiritual journey) that are named Kleshas:

The 5 Kleshas

Avidya – delusion, ignorance

Asmita – ego or the conscious personality

Raga – attachment to pleasurable things

Dvesha – aversion, repulsion to painful things

Abhinivesha – the fear of death

Avidya – it is the inability to see things for what they are which includes not seeing the true self. Not seeing what we are at our core, not noticing the light, awareness, and spirituality in ourselves. This might come because of our upbringing, our “real world” experiences and focus on various things. As a result, we might feel like there’s lack of purpose like we can’t figure out what our values are or what we like/don’t like.

What to do? To overcome this obstacle, we can work on overcoming this by devoting more time spent on own, with our closest friends and family, studying yoga practices and reading more books, disconnecting from the digital world and actively trying to figure out what your values are.

Asmita – EGO is the buzzword of our time and it gets a bad rap as if it’s not necessary. However, it is important for us to function in the world and in society. The issue arises once we become attached to it. We start identifying ourselves only with the ego, with the manufactured personality (this is who I am or this is not who I am), our habits when in reality we are much more than that. Many of those traits we ascribe to ourselves are only a mask and more often than not they are not true anymore or not true at all.

Ego is also the “doer” (we often are human doings and not human beings), so we identify only with the actions, goals, achievements and if those do not work out the way we “want to” we find ourselves in a crisis.

What to do? Practicing stillness. Practicing the not doing, breaking habits and noticing if they are actually that important. If we think people don’t change – take a look at yourself 5 or 10 years ago. Most likely we will see that we’re not the same. It is also important to ask ourselves– do we need more goals and will they bring joy or are we okay by just being as we are?

Raga and Dvesha. These two are connected. We love what makes us feel good and try to avoid what brings us discomfort and pain. We avoid tasks we don’t like, situations that bring us stress (dealing with family or work anyone?). We start identifying with things that bring us pleasure and once we inevitably lose them it brings us discomfort. When experiencing discomfort, we then go and seek other pleasurable distractions. And so goes the cycle.

Life is full of disappointments, irritations, annoyances, but what if we adjust or completely shed expectations? What if we do not focus, attach or overthink “how that does make me feel?” and just accept things as they are? What if we embrace the inevitable discomfort and find growth in it?

Being okay with everything that’s happening is contentment (santosha) and recognizing that “this is too temporary” is a great mantra to follow.

What to do? Trying to be in the moment as much as possible is key. When things go sideways (and they will) – we should recognize and accept them and remember that this is temporary. Let’s fully immerse ourselves in the experiences without having expectations on how they should be.

Abhinivesha – the fear of death is in all of us. Some have more of it, some less, but it exists. It is important to recognize that death is a part of life and to not let that fear cripple us during the time that we have here. Excessively clinging to the youthful appearances, avoiding experiences in order to “stay safe”, obsessing and complaining about the passing years are just hindrance of living fulfilled life.

What to do? It is always great to read philosophical books about life, spirituality, try to find joy in everything we do, contemplate death philosophically and try to identify what is actually that we fear. For many people that’s the disconnection from others and the world.  So let’s make sure we connect now.

Dive deeper into yoga philosophy. This book is a great way to start. 

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By Milda Urban, Summersalt Yoga founder

The physical benefits of yoga are quite well known by anyone who has taken at least a couple of classes (yes, the first class may be discouraging, because THE STIFFNESS, but we all know the goods are coming).

But for, me it’s not just the flexible (-rer) spine or the fact that I can climb a few stairs more without losing breath that keeps me practicing. It’s the side (our actually – the main) bonuses that I reap from living yoga as much as I can in the last few years.

Here are 5 things I’ve learned through yoga

Self-awareness. Probably like most people and especially those walking the usual path of idolizing perfection, achievement of certain set of goals and not losing a moment of “important life experiences” I was actually quite stuck up in my little mind and focusing on just those tasks (with lots of micromanagement!) rather than on how I feel about them, do they actually fulfill me, what is it that I REALLY want and what makes me happy every day and in the grand scheme of things. Only when I stopped (with the help of yoga) and listened I became so much more self-aware, much more in tune of what TRULY matters to ME and I am not talking only about career or work, but the whole picture.

This could not be achieved without gaining better control and understanding of my emotions. As someone who’s always been quite reactive, I’ve learned that it’s okay to feel anger, sadness, anxiety and all the other adjacent emotions without letting them take control of me. Once I identify what’s going on – the negative emotions loose half or more of their power, do not affect my day to day life in general and just pass by like anything else in life. I like to call this the identification of Ego. Is this my ego talking? Am I angry, because my ego was hurt, am I anxious, because my ego is scared? Once you separate the ego from the actual you – voila, best conscious uncoupling example ever!

Gratitude. I am not sure I’m really feeling this word as it’s been so overused, but it does not change the fact that learning gratitude was one of the most important things I’ve learned through yoga. Gratitude for what I have (not only material goods) and for what I am able and capable to have. Again, like many people and like many of our cultures, for a long time my goal was to get MORE – more experiences, more achievements (in work and life), more check’s on the to-do list (self-inflicted list, may I add). But once I figured out that I already have so much and started applying the philosophy that I will still be happy and content whether I check that item of that list or not – a huge burden was taken off of my shoulders.

One of the more humbling effects of the yoga practice was finding the deeper connection to the world. I’m not talking about just meeting all kinds of wonderful people and learning from them, but also feeling connected to the world in a way that minimizes your ego by a ton. Realizing that we’re ALL in this together helps to wave away the very selfish focus on only yourself and your problems, it only makes you feel somehow better by knowing that we all have the same needs, desires, dreams, and issues. None of us are the center of the universe and the sooner more people realized the sooner many of the world’s problems will go away.

The last point is an all-encompassing one. Through yoga, I’m able to achieve a general mental lightness that I’ve had so much trouble finding before. I am going through life with a lighter step, without focusing on the negative so much, without too much pressure of how and when will achieve some imaginary goal or task, without the fear that I will miss out on something and with much more certainty that things will be OK. They definitely will.

Our favorite yoga books to dive deeper into the yoga philosophy and living yoga:

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Yoga is a powerful practice that can truly create a change within. A retreat is defined as a quiet or secluded place in which one can rest and relax.

And at the moment, whether staying at home to whether a storm or being the ones who still go out in the world and making a difference for others, we all need a few moments to find balance, calm and hop.e

We’re inviting you to join our FREE 7-day at-home online yoga retreat.

This at-home yoga retreat is designed to help you rest, relax, and rejuvenate through the practices of yoga and meditation all within the comfort of your own home.

You can practice each class step by step – each day of the week – or combine classes for a morning and afternoon practices.

Filmed on location on the gorgeous island of Vis, Croatia, you’ll be swept away to another land as you practice.

START YOUR FREE YOGA RETREAT 

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By Sarah Henderson, Summersalt yoga teacher

Are you thinking about starting a personal meditation practice, but don’t know what’s it’s all about or how to start? If you’ve never been led through meditation as part of a yoga or meditation class, starting your own personal practice may seem daunting. Meditation can take many forms, but all contain conscious practices that train your mind to focus on the present and support your spiritual and emotional well-being and growth.

Meditation may help to:

– Reduce stress and symptoms of stress-related conditions

– Reduce or control anxiety

– Achieve quality sleep

– Improve feelings of well-being and promote emotional health

– Increase productivity

– Increase focus and attention span.

– Improve clarity

– Enhance self-awareness

– Increase feelings of calm

So how do you start and keep a meditation practice?

You may want to consider going to a public meditation class first, or a yoga class that contains a good meditation component to experience guided meditation firsthand. Usually studio and community center online class descriptions will mention meditation if they offer it, otherwise, you could contact the studio and inquire directly. Attending a guided practice first may help you experience the benefits of meditation in a supported setting before taking on your own personal practice. 

1) Find a time and a place that works for you

Try to find a time and place where there are minimal nearby external distractions and noises. It’s hard to find stillness if your TV is blaring in the background, or you have something cooking on the stove. It may help to use noise-canceling headphones if you simply can’t find a quiet place, or if you choose to meditate while seated on the bus on route to work.

You don’t always have to meditate at the same time every day; however, this will help you to develop the practice as a habit.  I like to do it first thing in the morning at home before the day gets busy to help me set the tone for the day. Maybe you prefer to do it at night, or on your lunch break. It doesn’t matter, the point is to try and be consistent if you want to make it a habit. 

2) Get comfortable – use of props

I can’t stress how important this one is to keep up with your practice. If you’re not comfortable, your discomfort is going to be very distracting (if not painful). For some people, a stiff body or injuries may prevent them from sitting with ease, so consider stretching or yoga before you sit to meditate, or find a position that works for you (more on this below). After all, this is why the yogis of old began a physical (asana) practice – to prepare the body for longer periods of seated meditation!

For most adults, sitting cross-legged directly on the floor can be uncomfortable and difficult for longer periods. Sit on a prop that elevates your hips to a height that is above the height of your knees (pictured below). For most people, when they sit cross-legged on the ground their knees float high and are above the height of their hips. Finding something to sit on that elevates your hips above your knees will allow your hip flexors to relax and allow you to sit up tall, supporting your spine and maintaining its natural curvature.

There are numerous meditation props available: cushions, bolsters, blocks (chip-foam, cork), wooden benches, and there are many different manufacturers. The best way to choose a prop that works best with your body would be to test some. If you can find a yoga studio that also sells props, they will allow you to try them, and can probably give you some guidance on how to sit on each prop. If they don’t sell props they can suggest where to purchase some locally.

My favorite meditation props are the cushions made by Halfmoon Yoga (they are handmade in British Columbia, Canada). I like the Round Zafu model because you can use it to sit a few different ways, and it’s soft but firm. Halfmoon also makes amazing bolsters (pictured below), which are versatile props because you can use them as a seated mediation prop, and as support during a Yin or Restorative Yoga practice. If you don’t have access to any of these items, get creative! Use a pillow, couch cushion, sweater, etc. to elevate your hips. Something with firmness will be best to help support you and sit tall through your spine.

3) Get comfortable – sitting or lying down

Find a way to sit that feels good in your body. Be aware of the pain in your knees, or tingling and numbness while sitting in certain positions. You don’t want to cut off circulation or pinch any nerves. Pay attention to and honor your body’s wisdom J

There are a few ways you can sit for meditation practice:

1. a) crossed-legged
2. b) stacking your shins one in front of the other: similar to crossed-legs, but without any crossing. I prefer this option to crossed-legs because my legs will not fall asleep in this position.
3. c) both a or b but with your back against a wall
4. d) a kneeling sit with block(s), bolster, or cushion under your sit bones for support (so that you are not sitting directly on your heels)
5. e) sitting on something more rigid, like a chair (vs. a sofa, which may not promote a nice curvature in your spine). Great if you have knee injuries and deep bends in the knee don’t work for you.
6. e) If sitting doesn’t work for you at all, there is the option to lie down. If you’re new to meditation and don’t have any physical limitations to sitting, I only recommend lying down for meditation practices targeting better sleep and fatigue, because a lot of us tend to fall asleep when relaxed in this position!

Now that you’re comfortable, what do you do?

4) Prepare your body to relax

Close your eyes, or keep your eyes open if you’re more comfortable that way, but soften your gaze. This will help you to remove external distractions, focus inward on your breath, and tune in to what you’re feeling and experiencing in your body, breath, mind, and heart. Sit tall through your spine, as though the crown of your head is reaching towards the sky. Keep your core engaged to support your lower back. Relax your shoulders away from your ears, widen your collarbones, and bring your shoulder blades down your back. Notice if you’re holding any tension in your jaw or facial muscles – gently yawn to relax your jaw and bring the tip of your tongue to touch the back of your front teeth (this will keep your teeth slightly parted, and stop you from clenching your jaw).

Let your hands rest gently in your lap, or bring them to your thighs palms facing up, or palms facing down. What’s the difference? Palms facing up is a gesture that signifies giving and receiving of energy. Palms facing down is a grounding gesture, which may calm you or bring your energy inward. Take a deep inhale in through your nose, open your mouth and exhale fully and audibly, releasing some tension. Do this a few more times. 

5) Choose a meditation

There are a great many meditation practices you can try, but below are a few great beginner meditations that involve prānāyāma and stillness. Prānāyāma? – a Sanskrit word that translates approximately to “extension or control of breath or vital life force”. “Prānā” = breath, life force, energy; āyāma = control, extension. These are simple breath observation or breathing techniques that help trigger deep breathing, mind-body-breath awareness, and focus.

a) Witnessing your breath, body, heart, and mind:

The first is to simply focus on and observe your breath and body: Inhale deeply through your nose, feel your lungs and belly expand as you take in your breath, and then exhale out fully through the nose, focusing on releasing all the stale air from the lungs so that you can fully inhale again.

Notice the responses in your body as you inhale: collarbones widening, rib cage expanding, belly expanding, you naturally sit a bit taller.  Notice the responses in your body as you exhale: collarbones soften, posture softens, belly contracts, ribs float back. Feel the air as it passes through your nostrils, down your throat and back.

Continue to observe your body respond to your breath, and if you notice your mind has wandered, just bring your attention back to your breath and the sensations you’re feeling in your body.

b) Breath counting:

There are a few different counts you can do to stay focused on the present:

i) Inhale for 4… 3… 2… 1…. Exhale for 4… 3… 2… 1…. Repeat. Do this till you’ve established a gentle and natural rhythm, then add:

ii) A pause at the end of your exhale, on empty lungs, for one full count; and a pause at the top of your inhale with lungs full for one count: Inhale for 4… 3… 2… 1…. pause and hold for one count; Exhale for 4… 3… 2… 1…. pause and find stillness for one count. Work to keep your breath smooth, steady and even. If you’re feeling any anxiety, panic or stress, do not practice this version of breath counting with the hold.

iii) You can also start to lengthen your exhales, making them slightly longer than your inhales. For example: inhale for 4; exhale for 6.

iv) In your mind, inhale and exhale as you count from 1 to 10. For example: inhale 1, exhale 2, inhale 3, exhale 4, inhale 5…, and so on. If you lose track of the count, just start again at 1 J When you get to 10, also start again at 1.

c) Any of the above with light sounds, white noise, or light music.

Experiment with gentle sounds of nature as background noise during your meditation. I love the ocean, and the sound of ocean waves is very calming for me, so I put on the sound of waves while I sit to meditate. Some people like the sound of rain, birds, wind in the trees, etc. This is something you can experiment with and observe how you feel with different sounds. Find a sound that elicits a calm and relaxation response from you. If you are experimenting with light music, I suggest something instrumental (lyrics can be distracting).

d) Use an App!

There are so many guided meditation apps to choose from. My personal favourite is Insight Timer. But there are many options (Calm, Headspace, Oak, etc). Within these apps you will find different lengths, styles, and teachers of meditation. This is a great option if you’d like to try some guided meditations before launching into your own practice, and can’t get into a live studio session.

6) What length of time?

Any amount of time you can give to this practice will be beneficial, but I do suggest trying for at minimum five minutes a day to begin. If you are concerned about time, I suggest setting a timer so you can drop in to your meditation and not worry about checking the clock. We all have busy schedules, so any more time you can put in for yourself above five minutes will really help you start to feel the benefits. Most days all I can squeeze in is 7-10 minutes in the morning and that suffices. When I have the luxury of more time on a slower day I like to sit for at least 15 minutes, and up to 30. Making the time to sit and find stillness for 5-10 minutes in the morning somehow manages to slow down my day.

7) Keep going!!

Whether you’ve decided to start practicing at home or in a studio, do your best to make your meditation practice a habit. Set a goal, carve out some time and space, and do it every day for 40 days. If you miss a day, don’t worry and don’t give up – just keep going. But commit yourself to 40 days to form this habit. You need to devote your time, energy, and consistency to have an embodied experience with meditation, and personally feel the benefits.

As you start to develop your meditation practice, experiment with different guided meditations, which can include chanting (Mantra or Kirtan), the devotion of kind thoughts to yourself or others, or repetitive finger or arm motions (referred to as active meditations) to help focus the thoughts.

Learn more and deepen your meditation practice with these resources:

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By Igne Aleliunas, for Summersalt Yoga

Breathing is, well… important. Breathing ensures that all of our vital organs receive enough oxygen to function, keeping us alive. And, ironically, breathing is something that a lot of us do wrong, without paying too much attention. So what can we do to breathe properly and how can various breathing techniques improve our well-being?

The forgotten art of breathing

Breathing is an instinctual thing. We all are born knowing how to breathe – it is literally the first thing we do right after we enter this world. But somewhere along the way, people tend to forget what’s natural. Stress, anxiety, lack of physical activities, bad posture from hunching over a computer, or a smartphone – it all adds up until we’re left taking short, shallow breaths that barely provide enough oxygen for the brain, let alone inner organs. The lack of oxygen, therefore, impairs bodily functions and might leave you feeling out of sorts, confused, sleepy, and sluggish. Shallow breathing also increases heart rate and blood pressure, sending the body into a never-ending state of distress, the fight-or-flight mode. The process of “forgetting” to breathe is slow and its effects usually manifest when it’s too late and you end up having to re-learn proper breathing techniques. And the best teachers for that are actually… babies!

Learning from the best

When it comes to breathing, babies are natural at it. The stresses of life haven’t caught up to them yet, so everything they do is instinctual. When you look at a sleeping baby, you see their belly rising and falling in a fast rhythm. It doesn’t mean that we have to adjust our breathing pace to that of an infant since babies and kids naturally breathe faster, but what we do have to pay attention to is the depth of their breath. Babies breathe with their bellies, using all their lungs, making sure that oxygen reaches all the vital organs. Keeping this in mind, place one hand on your chest and another on your belly. Breathe in – as deep as you can. Which hand rises? How deep is your breath? If your belly rises, even if it’s the upper part right below the diaphragm–it’s quite alright. But if it’s the chest that rises – or, worse, only your shoulders – it’s time to re-learn breathing!

The deeper, the better

No learning process is easy, and reclaiming your natural breathing pattern is no exception. It might take some conscious effort at first, but in the long run, it will definitely be worth it. While lying or sitting in a comfortable position, try to inhale as deeply as possible, focusing on the point right below your belly button. Gradually increase the time it takes to breathe in and breathe out; notice how the belly rises and falls rhythmically. Deep breathing has a lot of benefits – it reduces heart rate and blood pressure, relaxes muscles, relieves tension, massages the diaphragm, and inner organs. It’s also a great exercise on mindfulness – while you concentrate on slowly breathing in and out, time slows down, making it easier to focus on the now. And when you need that extra concentration – that’s right, just take deep breaths. With time, try to incorporate deep breathing into your daily activities – walking, cycling, doing household chores. And no matter what kind of physical activity you prefer, deep breathing will make your body more relaxed and just a little bit more flexible.

Mix it up

Even though deep breathing is an exercise in its own right, it’s good to mix it up once in a while and try out different techniques. While simply inhaling and exhaling through the nose is good, it is by far not the only breathing pattern and more a basis for future exploring. A great way to make your exhalation more powerful is to breathe in through the nose and breathe out through your mouth in one short, but hefty burst. Try changing the breathing pattern – inhale slowly, hold, then exhale faster. If you’re in need of a quick boost, try breathing in through one nostril and breathing out through the other – the concentration will help you focus and become more energetic. It’s also good to engage your body – stand upright and, while inhaling, slowly raise your arms above your head, then lower them as you breathe out. Repeat this for several minutes. This exercise is a great concentration booster and a wonderful way to kick-start your day. Another great way to get some energy flowing through your body is by way of short, forceful exhalations. Sit comfortably with your chest open, inhale, and then begin a set of short exhalations, at the same time thrusting your abdomen inwardly, towards your spine. Make 20–30 repetitions at a time. Need help winding down after a hard day or having trouble falling asleep? Go back to the basics – inhale and exhale through the nose, gradually slowing the pace and prolonging the time it takes to breathe in and out.

So when you’re feeling stressed or anxious, check in with your breathing – are you taking deep breaths, or are you engaging only the tips of your lungs? Control your breathing pattern, be conscious of it, and remember – breathe as babies do!

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By Sarah Henderson, Summersalt Yoga teacher

Yin yoga is a very slow, passive yoga practice, that increases the range of motion in your joints, and cultivates mindfulness and emotional well-being. Yin poses were designed to prepare the body and mind for deeper and longer periods of seated meditation. If you’ve thought about beginning a meditation practice, Yin is a nice introduction and will give you a taste of the benefits of meditation.

The benefits of practicing Yin yoga can be felt in your body, your mind, and your heart. After practicing Yin you may experience reduced anxiety and stress, greater balance and connection between your mind and body, and increased flexibility and mobility in your joints. Consider Yin yoga as a complement to the “yang” aspects of your life – vigorous exercise, Vinyasa yoga, or a hectic and busy day.

Yin is considered a cooling practice and works to actively stress and strengthen the connective tissues (tendons, ligaments, fascia) in and around your joints. These tissues are known as your “Yin” tissues.

Why would you want to stress your Yin tissues?

The fibres that make up your ligaments, tendons, and fascia in and around your joints can become “wrinkled” over time, leading to decreased mobility and range of motion in your joints. We want to smooth out these tissues, ironing out the “wrinkles”, making them thicker and stronger. Yin tissues are not elastic like your muscles; they are plastic, and can only safely stretch 4-11% of their length. We need a slow, deliberate, supported physical practice to safely stress and strengthen the fibres making up the Yin tissues. Yin yoga poses provide safe, effective, and gentle pressures to the plastic tissues of your body.

So how do we “stress” these tissues?

We physically access the Yin tissues by supporting the skeletal body with props, which keeps your muscles inactive. Every time you move, your muscles contract or lengthen. You need to keep your body supported so your muscles are not active during a pose, so your Yin tissues can absorb the “stress” of the pose.

What should you expect during a Yin yoga practice?

Yin poses are and held for significantly longer than in other forms of yoga – typically 1-5 minutes, with some poses being held up to 15 minutes.

• You will first move into a pose, finding your first edge – an appropriate point of resistance in your body. How will you know where that is? Listen to your body and your breath – they will let you know. Your breath should stay smooth, natural and even. If it becomes short, forced or unnatural, you are too deep in the pose.
• Check in with yourself – are you feeling anything resembling pain, electrical feelings, numbness, or tingling? If you are, back out of the pose immediately. You can expect to feel discomfort while holding a pose, but should never feel any resemblance of pain, or continue to stay in a pose while feeling pain.
• Support your body with props. You want to make sure that your muscles aren’t engaged for a long period of time in an effort to support your skeleton. As you can imagine, if you tried holding a pose for 10 minutes without anything to rest on, your muscles would be burning!
• Resist the urge to fidget. Once you’ve found an appropriate depth in your body, allow your muscles to become inactive. Remember that to access and stress the yin tissues you need to keep your muscles still. Relax and let your body sink deeply into your props and your mat.
• While holding the pose you may feel all sorts of sensations: impatience, boredom, calm, or contentment, to name a few. Don’t judge your feelings – simply be aware of them. Stay present during your practice, and mindful of what you’re feeling for the duration of each pose.
• If your mind is wandering, bring your attention to your breathing. As your body becomes still, so will your breath, and as your breath becomes still and quiet, so will your mind.

With continued practice, you can expect to feel positive changes in your body, mind, and heart. Because Yin yoga demands your attention to your breath, emotions, and the sensations you’re feeling in your body, the practice cultivates self-awareness and a strong mind-body-heart connection.

While holding each pose, you will have time to feel all your emotions as they arise, and you’ll learn to sit and breathe through them. The slow, steady, rhythmic breathing activates your parasympathetic nervous system, fostering feelings of peace and calm. You may notice improved sleep quality, reduced stress and anxiety, and increased emotional well-being. Physically, you may begin to notice an improved range of motion in your hips, pelvis, and spine, and overall increased mobility and flexibility within your body.

There are also energetic benefits to practicing Yin yoga – a subject of its own that I will have to detail in another post!

If you’re curious about the physical, emotional, and mental benefits of Yin yoga, or if you’ve been considering starting a meditation practice but don’t know where to start, give yin yoga a try!

Start or deepen your yin yoga practice with these resources:

References:

Clark, Bernie. (2012). The Complete Guide to Yin Yoga – The Philosophy & Practice of Yin Yoga, White Cloud Press, Ashland, OR. 
Yin Yoga 50 Hour Teacher Training & Intensive course notes. Bernie Clark & Diana Batts, Semperviva Yoga, Vancouver, BC.

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